“Maya” AMRAP 17: 20 Calorie Bike 17 Power Snatches (75/55) 20 Box Jumps (24/20″) 17 Wallballs (20/14)Read More

“Jerry” 1 Mile Run 2,000 Row 1 Mile Run  Read More

“Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk *Goal is to build...Read More

  “Lead Foot” AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-upsRead More

“Spring Swing” 21 Thrusters (95/65) 21 Kettlebell Swings (70/53) 400m Run 15 Thrusters (95/65) 15 Kettlebell Swings (70/53) 400m Run 9 Thrusters (95/65) 9 Kettlebell Swings (70/53) 400m RunRead More

OPEN GYM 1-2P.M. “Empty Cals” 2 Rounds: 200 Meter Prowler Push (empty) 30 Calorie Bike 200 Meter Prowler Push (empty) 60 Double-undersRead More

“Chip & Rip” Teams of 2: 100 Calorie Row 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 Wallballs (20/14#) 100 Burpees 100 Wallballs (20/14#) 100 Deadlifts (185/125#) 100 Box Jump Overs (24/20″) 100 Calorie RowRead More

  “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65)Read More

“Bumper Boats” 3 Rounds: 500m Row 25 Sit-ups 20 Strict Presses (75/55) 15 Deadlifts (205/145)Read More

“Make It Rain” 21 – 15 – 9 Bike for Calories Kettlebell Swings (53/35) 21 – 15 – 9: Row for Calories Burpees 21 – 15 – 9: Medball Squat Cleans (20/14) 200 Meter RunRead More